The Mediterranean diet is based on food that can be found in the Mediterranean area. It is a combination of Italian, Greek, and Spanish cuisine. It mainly consists of seafood, lean meats, and vegetables. But the following are the fundamental types of food that make up the Mediterranean Diet: olive oil, legumes, cereals (unrefined), vegetables, fruits, and fish. One of the key ingredients in the Mediterranean diet is olive oil. Natural olive oil contains high levels of nutrients and acids that are beneficial to your body.

One popular Mediterranean diet dish is known as Salt Cod All Livernese. It is an Italian dish with a cod fish as the main course covered with an exquisite sauce made from tomatoes, garlic, parsley, olive oil, salt, and pepper. The dish is very popular in restaurants surrounding the Mediterranean area. Finding recipes for Mediterranean diet dishes is not difficult – there thousands of different simple recipes that you can cook. You can even experiment with different ingredients to make your own unique Mediterranean diet dish. All in all, this diet helps people lose weight and stay health due to the fact that it provides your body with all the nutrients it needs to stay healthy.


Prep time: 10 mins | Total time: 30 mins | Servings: 4


  • 350 g (12 oz) salt cod, cut into 6 cm x 6 cm pieces (approx)
  • 500 g (1 lb) skinned, chopped tomatoes
  • A quarter of a red or yellow pepper, cut into strips (optional)
  • 2 teaspoons rinsed capers (optional)
  • 2 cloves of garlic, chopped finely
  • Bunch of parsley, chopped finely
  • Olive oil
  • Flour to dredge


  • 48 hours in advance, rinse and soak the salt cod in water; change the water every 12 hours.
  • Dry the cod on kitchen paper.
  • Dredge in flour and fry on a high heat with a little oil on both sides until golden. You’ll do a couple of batches. Put the fish to one side.
  • In the same oil (if it burns, change it, obviously), add the parsley and garlic (and pepper if using).
  • Stir-fry for a few more seconds. Make sure the garlic does not burn! Add the tomato and stir well. Add the capers if using.
  • Place the fish very carefully in the pan, covering well with the tomato.
  • Cook on a low heat for 10-15 minutes, moving the fish around occasionally very carefully and making sure the sauce does not burn (add a little water, stock or white wine if necessary).
  • Serve with steamed potatoes (a good contrast with the strong flavours of the fish dish), and fresh sautéed vegetables.

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